Seven key lifestyle tweaks to improve your health and wellbeing
Improving your health doesn’t have to mean a major lifestyle overhaul. Often, steady, realistic changes build stronger results over time. From nutrition and movement to rest, stress management, and staying connected, these small steps can make daily life feel better and more balanced — whatever your disability.
Bonus tip: consider annual blood checks – see final paragraph!
Key Takeaways
| Focus Area | Why It Matters | Small Change You Can Try |
|---|---|---|
| 1. Diet | Balanced nutrition supports energy, focus, and long-term health. | Swap processed snacks for whole foods and watch your portions. |
| 2. Exercise | Movement strengthens body and mood. | Add 20 minutes of gentle activity into your day. |
| 3. Break bad habits | Reducing smoking and alcohol brings quick health gains. | Try NHS support tools and small, steady reductions. |
| 4. Rest | Good sleep supports recovery and focus. | Keep a regular bedtime and cut screen use before bed. |
| 5. Reduce stress | Chronic stress harms both physical and mental health. | Practise daily mindfulness or short relaxation breaks. |
| 6. Stay social | Social connection protects mental wellbeing. | Join online communities or local clubs. |
| 7. Create goals | Motivation builds consistency. | Set achievable milestones and celebrate progress. |
1. Rethink your diet
Healthy eating doesn’t mean starting an extreme new plan or giving up your favourite foods. Begin by looking at your daily meals and finding areas where balance could help — perhaps reducing sugar or salt, or swapping processed options for fresh ingredients.
Smaller portions can also make a real difference. Restaurant servings are often twice the size we need, so use smaller plates at home to stay in tune with your hunger levels.
The aim is to eat well, enjoy food, and build a pattern that fits your lifestyle, energy, and preferences.
2. Move in your own way
Exercise doesn’t need to look a certain way to count. The NHS recommends about 150 minutes of activity each week, but how you reach that goal depends on you. Stretching, swimming, seated workouts, or even energetic gardening can all help build strength and stamina.
If that number feels high, start with ten or twenty minutes at a time and build gradually. Movement, in any form, adds up.
Explore ideas in our articles on top exercises for disabled people and how to stay flexible and fit.
3. Break the habits holding you back
Changing habits like smoking or drinking can feel tough, but even small reductions make a difference. Within weeks, your heart, lungs, and energy levels can begin to improve.
Free local and online NHS programmes offer guidance and support — visit NHS Quit Smoking to learn more.
See this as an opportunity to replace draining routines with healthier ones that help you feel more in control each day.
4. Prioritise rest
Good sleep is essential — it’s a key part of recovery and overall wellbeing. Most people need around seven to eight hours of rest a night to feel alert and refreshed.
Try keeping a consistent bedtime, avoiding heavy meals or alcohol before bed, and turning off your phone or TV at least half an hour before sleep. Small adjustments to your environment, such as blackout curtains or earplugs, can also improve rest quality.
Good sleep supports everything else on this list — from physical health to emotional balance.
5. Find ways to manage stress
Ongoing stress affects the body and mind, but learning to slow things down can make it easier to cope. Mindfulness, guided breathing, or quiet activities like colouring or gardening can help lower cortisol and give your brain a reset.
Even short breaks during the day help you stay centred. The goal is to build small moments of calm that fit naturally into your schedule.
Try experimenting until you find what works best for you — what matters is consistency, not perfection.
6. Stay connected
Connection keeps us grounded. Regular contact with others helps protect mental wellbeing and reduces feelings of isolation. Whether online or in person, having a social network is a vital part of good health.
If mobility, transport, or accessibility are barriers, look for online spaces like the DHorizons Tribe Facebook group, where disabled people share advice, experiences, and support.
You can also find inclusive local clubs through Parasport and Activity Alliance. From adaptive sports to book clubs, there’s something for everyone.
7. Create goals that stick
Setting clear, realistic goals helps small lifestyle changes become long-term habits. Whether it’s eating better, moving more, or sleeping longer, write your goals down and keep them visible.
Review them regularly and celebrate each win, no matter how small. Progress builds momentum, and that’s what keeps change sustainable.
Remember — healthy routines work best when they fit your life, not the other way around.
Bonus Tip: Get your blood checked annually
Even if you feel well, a simple blood test each year can be a powerful way to stay on top of your health. Routine checks can identify issues like low iron, vitamin deficiencies, or signs of diabetes before symptoms appear.
Ask your GP for a basic annual blood screen or check if local services offer wellness testing. It’s a straightforward step that provides early warning and reassurance, especially if you live with a long-term condition.
Taking charge of your own health data helps you make informed choices about diet, medication, and lifestyle changes — giving you one more tool for independence.
Finding the right aids and gadgets
Sometimes a simple piece of equipment can make healthy living easier. From accessible kitchen tools to adaptive fitness aids, clever design can help you stay independent and confident in daily routines.
You can explore the latest innovations, all chosen by disabled people for disabled people, on the Disability Horizons Shop.
More from Disability Horizons
- 5 ways to get fit and stay healthy if you’re disabled
- Accessible adventures – no matter what your disability
- Guide to vitamins and minerals to support wellbeing
